8 Week Run Block

Author

Derek Stone

All plans by this Coach

Length

8 Weeks

Typical Week

7 Run, 1 Day Off

Longest Workout

9.25 miles

Plan Specs

running half marathon beginner intermediate advanced pace based

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Summary

The 8 week block is meant for athletes looking to put a strong focus on their run fitness before diving back into full triathlon training. Athletes should have a foundation to build upon before pursing this 8 week block. You can expect a 2 mile run test on the first Monday you begin. You will also be able to compare your test at the end of the block with another 2 mile test.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:06

Derek Stone

Milestone Racing, LLC.

As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.

Back to Plan Details

Sample Day 1

0:40:00
4mi
2 mile Run Test

2 Mile Run Test- This test will set up the proper pacing for the next 8 weeks

Sample Day 2

0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 3

0:50:00
50 Minute Z2 Run

50 Minute Z2

Shake out the legs. Keep the effort very light.
6-8 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 4

1:00:00
5.98mi
8x400m Repeats

8x400m Repeats

Sample Day 5

0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 6

1:00:00
1 hour run

60 Minute Continuous Run

Sample Day 7

0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

8 Week Run Block

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